Hey Ogre,
No issues with the upper body, first session back benching, happy that you feel ok.
Joe- yeah, maybe I need to deload the squats or something, since I was squatting twice a week for the 6 weeks I did no upper body work. I have only lost about 5 lbs over the last couple of weeks, not much of a loss. Maybe I will take the next week off after we get back from texas, just do upper that week.
Matty- thx for the well wishes. My arm hasn’t hurt a bit until today squatting, I was trying my wider grip to see if a wider base made me stronger before, but it didn’t, and it hurt my arm, hehe. Will stay closer grip from now on. Just had to try it and see.
[u]Mon, 5/23[/u]
Squat 5/3/1, wk 3
barx10,10
95x10
135x10
185x5
-work-
225x5
255x3
285x5
-extra-
285x4
225x5
135x10
barx10
GHR
bwx 10,10,7+3, 5+5
GG
170x15
305x15,15,11
BG
170x15
305x15,15,15
Leg Raise - off bench
bwx8
bw+10 x 20,15,10
Ab Rollout - sore as hell still from last time, not used to these yet, after 6 weeks away
bwx5,3
[u]Vid from 5/23[/u]
285x5 - weak knees, and weak whole body… I think I really need a deload from squats. I should be getting around 10 with this weight, not a weak 5.
[quote]Ogre21793 wrote:
First upper body work in like 6 weeks, everything felt heavy, of course. Will start next week with 5/3/1 again. No soreness at all in the arm a half hour later, so looks good.
[/quote]
Nice to see you back at it. Good that the arm seems OK. That whole arm episode was strange.
Brett- yes it was strange, heh. It sort of just disappeared one day, too. No clue. I think I am going to stop doing the extra heavier sets after my 5/3/1 work sets though. I started having problems when i started doing that. I don’t know if I can’t recover enough for 4 days a week with heavy stuff or what, but I know I did well for a year without going real heavy, so i am going to go back to that, and just do my sets and maybe 1 more at the same weight.
I am back from San Antonio, walked around the Alamo and the Riverwalk in 100-105 degree weather, and can safely say, I am glad I don’t live in Texas. 100 + degrees before summer even officially starts is too much for me.
[u]Mon, 5/30[/u]
Squat, deload - decided to try some real box squats, the box they have only goes down to parallel for me, i wanted to go an inch of two below, but this worked out well, i guess. I definitely felt it more in my quads, having to blast up off the box really put it to me.
-parallel box squats-
barx10,10,10
95x10
135x10
185x5
225x5,5,5,5
135x5,5 - below parallel, no box
GHR
bwx10,10
bg/gg ss
170x15
305x15,15
RDL
barx8
135x8
225x6,6
Leg Raise- off bench
bwx10
bw+10x15,15
Ab Rollout
bwx10,10
Good work Ogre, I know what you mean about SAN Anton. Nice to visit but no way to live.
Dude- thx, and yes, no clue how my brother does it, he;s been there for 5 years or so now.
[u]Tues, 5/31[/u]
Bench, 5/3/1, wk 1[/u] - dropped the max I used a few pounds since I haven;t been doing anything for 6 weeks
-w/u-
barx15
95x10
135x8
-work-
155x5
175x5
200x10 - vid
Wide, Neutral grip chins
bwx8,5,3 - vid of 1st set
Wide, pro-grip, Lat PD
100x10
130x8,8,8
Incline Bench
barx10
95x8
135x8
155x6
165x5
Seated cable Row - close, neutral grip
100x8
140x8
180x8,7,6
Shoulder, External Rotation
10x10
17.5x10,10,10
Was a good start back into real upper body lifting. I am sure I will be sore for a few days, but thats always a good thing, I think.
Vids from 5/31
200x10, bench, a bit shaky here and there, but alright for having 6 weeks off.
bwx8, chins
[quote]Ogre21793 wrote:
I am sure I will be sore for a few days, but thats always a good thing, I think.[/quote]
Soreness good! (in wise Native American Indian voice)
Have I got that right?, I didn’t want to be politically incorrect.
Brett- heh, yeah, you got it right, and you mistook me for someone who cares about political correctness.
[u]Thurs, 6/2[/u]
Deadlift 5/3/1, wk 1
-w/u-
squat/gm -2x(10x30)
135x5,5,5
-work-
195x5
225x5
255x10
Leg Press
2pps x15
3pps x10
4pps x10
5pps x10
Kneeling 1-Leg Curl- each leg
50x10
80x10
100x8,8
Machine Crunch
50x10
80x12
100x12
Ab Rollout
bwx10,10
Brett, yes you have it right. Unless you’re in Canada in which case you say “aboriginal” or “first nations people”.
We just say “Native American”. “Indian” is passe.
(Unless you’re watching a John Wayne movie.)
[u] Fri, 6/3[/u]
Military, 5/3/1, wk 1
-w/u-
barx12
65x10
95x8
-work-
105x5
120x5
140x9 - vid
CG Chins
bwx9,6,4
Dips
bwx15,10,8
WG Row - very wide, hands about 4 feet apart
100x12
130x8
145x8,6
HS Standing Shrug - 1 long set, hehe, could have gotten a few more, pissed myself off, really
2ppsx38
Face Pull - standing, cable/rope
42.5x20
52.5x15,14
Vid from 6/3
Camera acting up since we went to San Antonio. Think maybe the heat did something to it. I know the heat did a lot of shit to me.
140x9 -
How, exactly, are you doing your external rotation exercises? Cable? DB? Lying? Standing?
We could have a chin contest! Of course, I use a supinated grip, which is cheating a bit. But I’m a girl.
Nice pink video.
Snap - I do them on a preacher bench, sitting sideways, and use a dumbbell. Put elbow on corner of pad, and rotate away., flip around, and do other arm. You would most likely beat me in the chin contest. You have seen all I can do. I think maybe 2 months ago I managed to hit 10 in 1 set before my layoff.
About the pink video, hehe, I guess it sort of fits, with the weight I am using vs the weight some other folks in here use on the MP.
Been sick since going out and really getting knackered on sat night with the wife, and friends. Skipping squat day, since I am supposed to be deloading anyhow.
[u]Wed, 6/8[/u]
Bench 5/3/1, wk 2 - nogo… everyone all over the benches, so went and did somethign similar, so i can continue on next week with wk 3
HS iso-lat flat bench
+25 15,10
1pps 8
1pps+25 8
2pps 6
2pps+25 6,3
WG Pronated, Pull-up
bwx8,6,4
Inc DB
35x12
65x8
75x6,5
CG Row - seated
120x10
180x8,8,8
Shoulder, Ext Rotation, DB
10x10
20x15,15
[u]Thurs, 6/9[/u]
AM Weight - 220.5 — heh… The wife is getting to see the 6-pack and V shape just under the waistline she likes sooner than later, it seems.
Gym a bit later today
Deadlift, 5/3/1, wk 2
-w/u-
squat/gm 40 x 10/10,10/10
135x5,5
185x5
-work-
210x3
240x3
270x7 - vid
GHR
bwx12,12
Leg Press
2pps x15
4pps x10
6pps x6,6
GG/BG SS
170x15/15
305x12/12
305x12/12
Ab Rollout
bwx15,12
vid from 6/9
270x7 - ran out of air, couldn’t breathe anymore, had to quit. heh.
